Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Dried Longans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Longans	6%	1%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Longans	Recommended Dietary Allowance
Energy	4.07% 118kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	258% 336g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.2% 3.76g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.7g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Longans	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Longans	Recommended Dietary Allowance
Calcium	25.4% 254mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	407% 3.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46% 3.67mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	49% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Longans per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Dried Longans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Dried Longans:

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Vitamin B1 and 2 times more Vitamin C than Dried Longans.
• While 1 lb of Dried Longans contains 5.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Longans have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Dried Longans:

• 1 pound of Frozen Chopped Broccoli has 1.2 times more Calcium, 2.2 times more Zinc and 5.2 times more Water than Dried Longans.
• While 1 lb of Dried Longans contains 21.2 times more Copper, 6.7 times more Iron, 2.6 times more Magnesium, 3.9 times more Phosphorus, 3.1 times more Potassium and 2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Longans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Longans contains 11 times more Energy, 15.5 times more Carbohydrate and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy